floFOCUS
06.23.26
Pump&Sweat
25-min
4×8: bench press @rpe6-7
when finished complete:
3 sets:
- 12 db bench press
- 12 trx low row
- 12 tricep bench/bar dips
18-min
3 rounds
- 12 db pull overs
- 12 seated db bicep curls
- 12 seated db reverse flies
- 12/10 cal ski
rest 1-min when complete, amrap:
- 12/10 cal bike
- 12 total gorilla row
- 12 tempo push ups
06.22.26
Total Body
20-min
back squat
- spend 4-6 sets building to heavy single
16-min amrap
- 200m run
- 8 ohs
- 12 t2b
06.21.26
HYROX (Partner or Solo)
40-min amrap
e6mom: 400m run (together)
*run at start of workout*
- 80 wall balls
- 600ft farmers carry
- 40 burpee to plate
- 40 plate ground to oh
- 60 cal row/ski
- 80 kb swings
06.20.26
Chipper
3 rounds
- 20 power cleans
- 30 cal bike
- 400m run *together
- 50 pulls up
rd 1 (115/75)
rd 2 (135/95)
rd 3 (155/105)
06.19.26
Upper
5 sets: @60-65%+ of 3rm
- 3 push press + 3 push jerk
4 rounds (20-min)
- 400m run
- 30 doubles
- 20 total db hang clean & jerk
- 10 t2b
optional cash-out
2-4 rounds
- 15 butterfly sit ups
- 12 total sprinter sit ups
- 10 total palm to elbow
06.18.26
HYROX
4 rounds: 4-min on/1-min off
- 500m row + 50ft burpee broad jump + max farmers carry
- 500m ski + 10 cal bike + max reps sandbag lunges